Today's Orange Theory Workout Intel – Friday 1/17/25 2G
Type
Strength
Format
2G
Difficulty
Hard●●●●●
Est. Splats
16-24
Strength-focused 2G with incline treadmill work and upper/lower body supersets on the weight floor.
Here's the full breakdown for today's strength template, covering 2G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill - Block 1
Maintain Speed Throughout The Block
2% Incline For 3 Minutes
Active Recovery @1% For 1 Minute
3% For 2.5 Minute
1% For 1 Minute
4% For 2 Minute
1% For 1 Minute
5% For 1.5 Minute
1% For 1 Minute
6% For 1 Minute
1% For 1 Minute
7% For 30 Second
1% For 1 Minute
All Out 30 Second
90 Second Walking Recovery
🏃 Treadmill - Block 2
6 30 Second All Out Followed By 30 Second Walking Recovery
Start At 6% Incline, Reduce 1% Every Round
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🏋️ Weight Floor - Block 1
Back To Back Superset - 2 Rounds
Arnold Press 6-10 Reps
Split Stance Single Arm High Row 6-10 Reps Each
Back To Back Superset - 2 Rounds
11:00 - 1:00 TRX Press 6-10 Reps Total
Low Side Plank With Thread The Needle 6-10 Reps Each Side
🏋️ Weight Floor - Block 2
Back To Back Superset - 2 Rounds
Single Arm Squat 3-5 Reps Each Side
Deadlift 6-10 Reps
Back To Back Superset - 2 Rounds
Single Leg Bridge 6-10 Reps Each
Neutral Grip Alt Reverse Lunge 6-10 Reps Total
Finisher
Either Arnold Press Or Alt Reverse Lunge For 30 Second
How Was This Workout?
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Things to Consider
These observations are AI-generated and are not medical or training advice. Always listen to your body and follow your coach's guidance. Consult a physician before starting any exercise program.
Strength days call for a stable shoe and solid grip on heavy dumbbells.
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Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill - Block 1 | ~16 minutes |
| tread | Treadmill - Block 2 | ~6 minutes |
| floor | Weight Floor - Block 1 | 10.5 Minute |
| floor | Weight Floor - Block 2 | 11.5 Minute |